Happy healthy 2013

It’s a brand new year. A fresh start. A clean slate. And, it’s the perfect time to start planning and scheduling a healthy 2013.

Managing your health in an organized, timely fashion may not only help detect problems in the earliest stages but also may prevent an illness. To help you plan your wellness routine for the year, we offer a calendar of month-by-month healthful tips.

Happy healthy new year!

JANUARY

Check the checkups. Schedule your and your family’s annual medical appointments and screenings for the entire year. Since many diseases and health conditions have a genetic component, it’s a good idea to know your family health history.

“Knowing your genetic risks can help dictate what screening tests are done for you and when,” said Dr. Carlos Quiros, a family medicine physician with Scripps Health.

Depending on you and your family members’ ages, your checkups and screenings should include:

• Screening for colon cancer with fecal occult blood testing, sigmoidoscopy or colonoscopy at age 50

• Screening for coronary heart disease in individuals with strong family history and/or risk factors

• Stress test

• Back-to-school immunizations

• Flu shots

• Dental checkup and cleaning

• Annual eye exam and prescription lens update

FEBRUARY

Tune in to your ticker. Take your cardiovascular health seriously with these tips:

• Take your blood pressure regularly and try to keep it below 120/80.

• Know your numbers and try to keep them in the healthy range. Cholesterol level total should be under 200; LDL (“bad” cholesterol) should be lower than 160; HDL (“good” cholesterol) as high as possible. Get triglycerides under 150. Body mass index should be kept under 25.

• Don’t smoke or use tobacco. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries or atherosclerosis which can ultimately lead to a heart attack.

• Exercise for at least 30 minutes on most days of the week. Physical activity helps you control your weight and can reduce your chances of developing high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

• Eat a heart-healthy diet. To help protect your heart, eat foods that are low in fat, cholesterol and salt and rich in fruits, vegetables, whole grains and low-fat dairy products. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

• Maintain a healthy weight. Excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

MARCH

Get more quality zzz’s. Lack of sleep can lead to decreased performance and alertness, memory impairment, increased stress, high blood pressure, cardiovascular problems and weight gain. As we spring ahead into daylight saving time, it’s important to practice good sleep hygiene.